Perform better with these pasta dishes for endurance athletes

If you want to perform well, carbohydrates are the most important source of energy there is. Pasta contains a lot of carbohydrates which are broken down into quickly available sugars for the muscles. For sports such as running, cycling and swimming, it is smart to eat a pasta dish about 2 to 2.5 hours beforehand, so that the body has time to digest the meal. Here are my three favorite pasta recipes for quick energy. Also check out this quick lentil soup recipe from Jaime.

Healthy creamy pasta alfredo

What do you need (2 persons)

• 2 portions of spaghetti
• 1 onion, chopped
• 2 cloves of garlic, chopped
• 200g frozen peas
• 300g green asparagus, quartered lengthwise.
• 80g cashew nuts
• 250ml vegetable milk of choice
• 4 tbsp parmesan cheese
• 2 tbsp lemon juice
• 2 tbsp olive oil
• salt and pepper

How to make it.

1. Soak the cashews in boiling water for 20 minutes.
2. Heat olive oil in a pan over medium-high heat. Add the onion and fry for 3-4 minutes. Add the garlic, asparagus and peas and sauté for another 3-4 minutes. 
3. Cook the pasta al dente.
4. Drain the cashews throw in the blender. Add the milk, lemon juice, parmesan cheese, salt and pepper and blend until smooth.
5. Add the pasta to the vegetables. Add the sauce as well and blend until smooth.
6. Serve and serve with a little extra cheese if desired.
   

Orecchiette with anchovies, broccoli and chili

What do you need (2 people)

• 2 portions orecchiette (from de Cecco)
• 1 whole broccoli
• 3 garlic cloves
• 1 can of anchovies
• 1 whole chili pepper, deseeded.
• Peel of one lemon.
• 2 tbsp olive oil
• Salt and pepper
• 2 tbsp grated pecorino cheese

How to make it.

1. Finely chop the broccoli, including stem. Finely chop the garlic, chop the chili into rings and chop the anchovies. Crush finely with a fork.
2. Heat olive oil in a pan and fry the anchovies for a few minutes. Add the garlic and chili and fry for 3 minutes. Medium heat is fine. 
3. Cook the pasta al dente.
4. Add the broccoli to the sauce, stir-fry for about 4 minutes on high heat and add 50 ml of cooking water. Allow the liquid to evaporate.
5. Drain the pasta and mix with the broccoli sauce. Grate the lemon over the sauce and season with salt and pepper. 
6. Garnish with pecorino

Quick pasta with cherry tomatoes, basil and parmesan cheese

What do you need (2 people)

• 2 portions of spaghetti
• 800g sweet organic cherry tomatoes
• 4 cloves of garlic, finely chopped
• 1 tbsp tomato puree
• 1 large bunch of basil
• 2 tbsp olive oil
• salt and pepper
• 2 tbsp grated parmesan cheese

How to make it.

1. Heat olive oil in a pan over high heat. Add the whole cherry tomatoes and cook for 2-3 minutes over high heat. Crush the tomatoes with a pestle.
2. Add the garlic and tomato paste and cook for another 4 minutes on high heat. 
3. Cook the pasta al dente.
4. Drain the pasta and add to the sauce. Tear a generous handful of basil through the pasta and garnish generously with black pepper and some salt.
5. Garnish with pecorino or parmesan cheese

Let us know if it's to your liking. Want to try out more recipes? Or are you curious about which nutrition is best for your body and lifestyle? Jaime offers different coaching programs where he will look together with you at your nutritional intake, training plan, ambitions and goals. Take a look at his website for more: www.friasfoodcoaching.nl